Health & Nutrition

Fitness Rush Health, Wellbeing & Nutrition

Your food choices each day affect your health — how you feel today, tomorrow, and in the future. Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

Physical activity does not have to be vigorous and everyone and anyone from young children and teenagers through to pregnant women and the elderly can incorporate at least some form of exercise into their daily routine. Whether you are just trying to get started at incorporating exercise into your lifestyle, or you are a body builder or a professional athlete, nutrition and hydration play a key role in physical activity and training, providing you with the fuel you need in order to carry out the exercise.

Energy and Nutrients:

Energy is measured in calories, a word that we should all be very familiar with as it is how our intake of food is calculated. On average a man needs around 2,500 calories a day to maintain his weight, and for women this figure is slightly lower at around 2,000 calories per day. These amounts are just approximates and can vary depending on a person’s age, level of physical activity and a combination of additional factors.

The calories we do consume must provide a good energy and nutrient balance and ideally the average day-to-day diet should include the following nutrients:

Carbohydrates – these are our key energy source.

Fats – Healthy fats and oils play a critical role in the function of many parts of the body.

Minerals – inorganic elements which occur in the body.

Proteins – needed for the growth and repair of muscles and body tissue.

Roughage – the fibrous indigestible portion of our diet which is needed for a healthy digestive system.

Vitamins – water soluble and fat soluble vitamins are important in many of the body’s chemical processes.

Water – carries other nutrients around the body and is required for normal body functioning.

Implementing these into your diet:

Eat Good Fats!

Such as olive oil, nuts, avocado with every meal. Fat isn’t the enemy. Our body uses the fats we consume and create from other nutrients to provide energy for most of our bodies functions.

Eat Little and Often!

Eating every 2 – 3 hours regulates your blood sugar, appetite and mood. 5-6 smaller meals a day means you are less likely to crave and gorge on high calorie foods later in the day.

It’s all about balance!

Eat sensibly for 6 days of the week. Then plan and enjoy a moderate blow out day as a reward, no food is out of bounds, eat and drink what you like. This will help you stay both focused and motivated.

Water!

Fat cannot be utilized by the body unless you are hydrated. Aim to drink at least 2 liters of water a day. Drink two glasses of water before meals. If you are feeling thirsty you are already dehydrated. Take a small bottle of water with you wherever you go.

Eat slowly and enjoy your food!

After you have finished eating it still takes about 20mins for your stomach to register its level of satisfaction. Try and chew your food 20 times before swallowing, because elements in your saliva aid the digestive process.

Eat good quality foods!

Avoid hydrogenated fats or trans fats. Some well-known supermarkets have eliminated them from their food ranges. Eat organic when possible and avoid poor quality fast food or ready meals; they are often full of fat, salt and sugar.

Fresh fruit and vegetables!

Eat 5 fruit or vegetable portions a day; most are low in calorie and fat options. They are packed with good vitamins and minerals. With your evening meal have 1/3 plate lean protein, and the rest fill with a variety of vegetables.

Eating out!

Choose the protein part of your meal first, for example fish or chicken, steak. Then swap the high sugar/fat carbs such as chips, potatoes, creamed pasta for extra vegetables. Avoid eating the bread basket and share a dessert.

Alcohol!

It’s high in calories and low in nourishment. Stimulates your appetite, is burned off before fat and reduces your metabolism for the next 24 hours. Good options such as red wine (75-100cals 115m glass). Drink in moderation.

Contact us today and let's get started

For more information or to get started on your new health and fitness journey with Fitness Rush,
call Liam on 01487 208150 or use our online contact form to get in touch about our services...

" BE BETTER THAN YOU WERE YESTERDAY! "

- Liam Rushmer -

After joining Fitness Rush two years ago and training with Liam periodically, I have seen continued progress and success which I've never found from training alone. The friendly atmosphere coupled with Liam's fitness knowledge is second to none. If it's results you're looking for, then this is the place for you!!

Daniel Moulds ( Explosive Strength Training )

Nice gym with a good range of equipment for both weight training and cardio. Members respect each other, and the equipment. The owner, Liam, is friendly and welcoming. Used the gym for a couple of months whilst I was in the area between house moves, but I wouldn't hesitate to make it my regular gym if I lived in the area permanently.

Jon Hunter ( Increase Muscle Mass )

I started my journey 2 weeks ago and must say I am very pleased with the results so far .most gyms can be very nerve racking for most but feel very comfortable with it all. A big thank you to Liam for guiding me to achieve my goals.

Michael Joslin ( Muscle Definition )

Absolutely amazing gym, I have been having personal training sessions with Liam and he is absolutely fab!! I feel fitter and stronger and can't wait to see more results. Would definitely recommend Liam and the gym to everyone as it has a great atmosphere and everyone in there is very friendly.

Sheryl Shand ( Body Fat Reduction )

What I like about Liam is that he knows how to motivate people, he makes each training session challenging but rewarding. I would have no hesitation in recommending Liam and Fitness Rush as your personal trainer if you want to achieve your fitness and health goals.

Ilze Dalberga ( Personal Training Client )

Liam is always motivational - always keeps the encouragement going even though you may just want to give up!! His personable approach and great sense of humour makes the experience a pleasure rather than a chore! Would highly recommend both Liam and his Gym.

Rachel Hancock ( Increase Fitness )

I have been at Fitness Rush with Liam for the last six months. I love coming into the gym as it has a very welcoming atmosphere for a female going into the weights section at the gym this can be a very daunting, however at this gym I feel completely relaxed and everyone is willing to help if needed.

Hannah Wilde ( Marathon Training )

Since training with Liam I have learnt so much about fitness and my eating habits and this has resulted in me going from a size 16 in jeans now down to a size 12 (Nearly a size 10). I have not only lost weight and gone down in clothes sizes but I now feel happy with the way my body is looking for the first time in a long time.

Melissa Eastman ( Body Fat Reduction )

I could not recommend this gym enough and Liam's personal training sessions are amazing and I love the fact that he tailors it to me as I have certain problems with my back and wrists and he always thinks about this when doing my sessions. Anyone wanting to start your story needs to sign up to this gym as all the equipment and staff are amazing!!!!

Olivia Lamb ( Injury Rehabilitation )

There is a lovely friendly atmosphere in this gym. I didn’t think as a female I’d have the confidence to go alone but I’ve not had that problem attending fitness rush! Liam is so friendly and is always there to help and guide in the way he feels it is best for you! I’ve only had one personal training session with Liam and this is something before I would never dream of signing up for but it was so much easier with a trainer who makes you feel welcome, when I attend without a training session Liam always asks how I am and how my session was after! The gym is very accommodating and I couldn’t recommend it more!!

Holly Parker ( Clothes Size Reduction )

I had Liam train me whilst I was visiting the UK for a couple of months last year. The progress I made under his guidance and knowledge was amazing, along with being serious towards the training, we also had a laugh and I made a friend for life. Highly recommended to anyone of any age or size!

Josh Hearn ( Beach Body )

Great gym but even better trainer. Located in a good area close to St Ives and Huntingdon.
All the equipment you need with good prices to train.

Gerard Coville ( Fellow Perosnal Trainer )

It’s got everything you need to do all sorts of workouts/exercises. Liam is very helpful and so are the other members. A very comfortable environment to exercise in but a place where you can also challenge yourself and work out hard. Top gym, would recommend!

Luke Warren ( Maintaining Fitness )

Great gym compared to those in the area. The weight equipment is really good and has a bigger selection of kit than many gyms with a more basic range. Plenty of bars, benches and machines to go around. There’s a great atmosphere within the gym and everyone tends to know each other. Liam along with the other PT’s who train there are always happy to help and give advice if you ask.

Charlie Barker ( Strength and Conditioning )

Found this gym very welcoming and Liam helped me challenge myself and set goals. Would definitely recommend to anyone who is a bit nervous about joining a gym. Liam is very welcoming and gives help & guidance where needed.

Tracey St Clair ( Fat Loss Goals )

I have been having PT sessions with Liam and I have to say he's professional, inspiring and keeps you motivated throughout. I saw results within 2 weeks and he opened my eyes to training in a different way through weights and endurance, without having to kill myself with cardio. He's highly recommend. Thanks Liam

Mia Advani ( Holiday Preparation )

We strive to encourage individuals of all ages and abilities to increase their fitness and wellbeing.